WOD / Blog
20 May 2026
Warm-up: Coach’s Choice Strength/Skill: Front Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2 minute clock. WOD: Kelly 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Stimulus/Focus: Benchmark time! Push hard on […]
19 May 2026
Warm-up: Coach’s Choice Strength/Skill: Ring Skill Work WOD: 5 Rounds for Reps (40 Seconds Work/20 Seconds Rest) Minute 1: Ring Dips Minute 2: Toes to Rings Minute 3: Ring Push Ups Minute 4: Ring Pull Ups Stimulus/Focus: Try to accumulate as many reps as possible in the 40 seconds. You’ll have 20 seconds to write […]
18 May 2026
Warm-up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Randy For Time: 75 Power Snatches, 75# / 55# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed […]
16 May 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
15 May 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 3 Stimulus/Focus: Complete all reps at 85%. Lift on a 2-minute clock. WOD: For Time (25 Minute Time Cap) 800 Meter Run 80 Pull Ups 80 Deadlifts (135/95)(95/65) 800 Meter Run *Start and end with the 800 meter runs. Partition the deadlifts and pull ups however you would […]
14 May 2026
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 2 Stimulus/Focus: Spend 15 minutes to find a heavy single for the day. WOD: 5 RFT (25 Minute Time Cap) 75′ Front Rack Kettlebell Carry (1.5/1)(1/25#) 15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down. 75′ Front Rack Kettlebell Carry (1.5/1)(1/25#) Stimulus/Focus: Move as […]